Every Run is a Great Run!

Week starting Aug 22, 2010

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Location:

Spanish Fork,UT,USA

Member Since:

Jan 15, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Lifetime PRs:

Marathon: 3:07:59 2013 Big Cottonwood Marathon 

1/2 Marathon: 1:24:30 2008 St. George Painters

10K: 38:39 2008 SLCTC

5K: 18:44 2009 Nestle Art City Days 

50-54 AD PRs:

1/2 Marathon: 1:42:33 2016 Nebo

10K: 46:10 2016 Speedy Spaniard

5K: 21:30 2016 Anything for Auni

 

Short-Term Running Goals:

2017 plans: 

  • Work on core strength
  • Lose 5 lbs
  • Run a marathon and feel good about the results afterward
  • Have fun!

 

Long-Term Running Goals:

Consistently place in the top 5 of my age division as long as my body will allow it.

Beat Terry Bean at any distance at least one time before I depart this earth.

Take care of mind and body so I can be in it for the long haul. Don't do STUPID THINGS!

Run until I'm 99 with Kim by my side and remember that EVERY RUN IS A GREAT RUN!

Peace of mind by striving to live like this

 

Personal:

I've been married to the lovely Kimberly for 31 years. We have 5 great kids.

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Miles:This week: 0.00 Month: 105.30 Year: 1730.40
Hoka Stinson #1 Lifetime Miles: 343.35
Saucony Fastwitch #1 Lifetime Miles: 64.50
Asics Gel Exalt #1 Lifetime Miles: 516.30
Asics Gel Exalt #2 Lifetime Miles: 263.80
Asics Gel Exalt #3 Lifetime Miles: 169.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.004.000.000.0049.00
Asics Gel 2150 Miles: 17.00Asics Gel 1150 (retired) Miles: 32.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

A bit nippy this morning, low 50's according to weather.com with high humidity. But no wind, very rare for SF, which made for a very peaceful & meditative 6-mile run with Kim. Just took it easy, feeling good but still a touch of Saturday's 18-miler in the legs. We'll save the oomph for tomorrow's 10-mile hill run.  We saw 3 deer, a doe and 2 bucks (2-point and spike). Also a family of quail crossing the road that got pretty excited when we invaded their space. A very nice morning.

Later did 40-min various XT at the gym.

9:42/132

 

Asics Gel 2150 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Brrrrrr!!! Chilly morning with temps dipping into the 40's, wasn't quite expecting that for a few more weeks. Was wishing I had some gloves.  Plus the good ol' Sp Fork canyon wind was back in force to add a little wind-chill factor. Ran 10 mile hill route with Kim up and down the streets of the city. We maybe kept the pace a little more steady than usual, pushing on the uphills and relaxing on the downs. Kim was running strong up those hills, very smooth and graceful like a gazelle. Pushed it the last 1/2 mile to try and catch the 9:30 man.

9:29/136


Asics Gel 1150 (retired) Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miler in the morning with Kim around our usual river bottoms loop. Did a few (6?) strides along the way just for fun. Later went to the gym at work for 40 min various XT. 

New flash fires at work today have me under the gun again after a bit of a reprieve the last week or 2. Thankfully my boss knows me well to enough to know I'll be able to solve the problem quicker if I get my "sweat" time in. Sometimes when things get crazy he practically orders me to go to the gym or go running. Amazing how often the solutions to tough problems magically appear during or shortly after a good bout of exercise. At the moment I'm still waiting for some magic........

9:14/137

Asics Gel 2150 Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

HAPPY BIRTHDAY KIM!!!!

Rest day for the birthday girl Kim today (I won't reveal her age but I'll just say that if you write the numbers forward or backward you get the same number!) so I ran 7 solo. Felt good, legs peppy so did a few MP miles.

7:44/170

Asics Gel 1150 (retired) Miles: 7.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 with Kim this morning at DCP then she finished with 1 more.  Busy day at work again, didn't know if I'd be able to make to the gym for some XT but was able to sneak over around lunch time for 40 minutes.

Asics Gel 2150 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.001.000.000.0015.00

Today Kim and I got daring and attempted our first all downhill Payson Canyon run. There was a group going up to the top doing 20-22 milers but since we haven't been doing the steep, completely downhill runs we decided to start just below Payson Lakes and go 14-15.

This run has some very steep downhill sections with grades in the 6-8 percent range, similar to the very steepest sections of St. George but lasting longer. Needless to say it can be a risky run and a few runners have injured themselves pretty good while running it. But if you can survive 2 or 3 times down and get the legs used to it, it makes SGM feel a whole lot easier during the race and in days following.

The OTHER concern on this run is bears, since some of the runners saw a momma bear and 2 cubs while running this route on Wednesday. We were armed with mace just in case (would it even help?) but fortunately we had no bear encounters. All the bow hunter traffic coming up the road probably helped keep the wildlife away.

Kim hasn't had very good luck with her ITB running Payson in the past so we did our best to take it easy and hold good form. We were mostly successful, although she was feeling the first inkling of ITBS pains during the last 2 miles or so. Wisely she decided to walk the last 1/2 mile and it appears as I write this she is doing fine and the knee is feeling dandy.

Pushed the last mile a bit and ran it around 7-7:15 pace so I'll call that a MP mile.

8:57/131

 Course tool data for today's run route:

Course Analysis Data
Actual course length: 15.0265 miles
Course length equivalent: 14.2888 miles
Lowest point: 4596 ft
Highest point: 7494 ft
Total elevation gain: 267.83 ft
Total elevation loss: 3160.46 ft
Net elevaion loss(+)/gain(-): 2892.63
 

Asics Gel 1150 (retired) Miles: 15.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.004.000.000.0049.00
Asics Gel 2150 Miles: 17.00Asics Gel 1150 (retired) Miles: 32.00
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